M&Fers are always looking for a solid routine that they can do outside, without equipment. In this video, Mike Chang of SixpackShortcuts.com demonstrates a high-intensity cardio routine called the M-100… on the beach. Chang’s workout will not only burn a ton of calories, it will also strengthen your core.

Make sure you watch the video before you do the workout (below) to learn the proper technique for each of the moves.


Rep Range: 10, 40, and 10.

Rest Time: No rest.

Number of sets: 10 rounds of each exercise.



Mountain Climbers

Squat Jumps

Want to learn more about how to build muscle fast?  Be sure to Check out more from Mike Chang at Sixpackshortcuts.com